BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Bike @ Moderate Pace for 2:00 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Through 8 PVC Back Rack Squat Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Through 6 PVC Overhead Squat 6 PVC Snatch Grip Sots Press Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45) -Rest 2:00- EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45) (Score is Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1-2 ROUNDS (6 MIN CAP) :30 Bike 5 DB Deficit Push-Ups (on or off knees) 10 Alt. DB Renegade Rows (no push-up in between rows) :30 Bike 5 DB Burpees 5 DB Hang Power Cleans :30 Bike 5 DB Squat Cleans 5 DB Push Press Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 3 DB Manmakers 6/4 Cal. Bike -Rest 2:30- REPEAT! (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10 Hammer Curls 20 Hollow Rocks :30 DBL DB/KB Overhead Carry (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Play a Game! or Rowling! Workout Metcon (No Measure) FOR TIME 500m Row 25 Hand-Release Push-Ups 400m Row 20 Hand-Release Push-Ups 300m Row 15 Hand-Release Push-Ups 200m Row 10 Hand-Release Push-Ups 100m Row 5 Hand-Release Push-Ups -16:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) With a light bumper plate… AMRAP x 5 MIN 10 Plate Deadlifts 10 Plate Push Press 10 Air Squats 10 Bicycle Kicks Workout Metcon (4 Rounds for reps) 4 SETS 1:00 MAX Plate Ground to Overhead -Rest :30- 1:00 MAX Plate Squats -Rest :30- 1:00 MAX Sit-Ups -Rest :30- (Score is Each Round for Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 5 Push-Up Negatives @31X1 10/10 Clamshells (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (Moderate Pace) :30 Step Ups :30 Russian KB Swing (Light) Right Into… 2 ROUNDS :30 Bike (Hard Pace) :30 Up Downs :30 American KB Swing (Light) Workout Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 12 Up-Down Alt. Box Step-Ups MIN 2 – 14/11 Cal. Bike -Rest 2:00- EMOM x 8 MINUTES MIN 1 – 20 KB Sumo Deadlift High Pulls MIN 2 – 14/11 Cal. Bike (Score is Weight)Read more